Looking for a delicious, healthy alternative to traditional chicken wings? Look no further than cauliflower wings!
Crispy cauliflower buffalo wings started becoming popular as a meal and a mainstream food trend around the early to mid-2010s. This rise in popularity coincided with the increasing interest in plant-based diets, vegetarianism, and veganism, as well as the broader movement toward healthier eating options.
The dish quickly gained traction due to its ability to mimic the texture and flavour of traditional buffalo wings while providing a healthier, vegetable-based alternative. Recipe compliments of Instant Pot.
Preparation time: 10 minutes | Cook time: 15 minutes | Serves: 2-4
Ingredients
- 1 medium head of cauliflower, cut into florets
1 cup all purpose flour - 1 cup soy milk
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp garlic powder
- Breadcrumbs or almond flour
For the sauce:
- 1/3 cup smooth peanut butter
- 1 tbsp soy sauce
- 1 tbsp chilli paste (Sriracha or peri peri)
- 1 tsp sesame oil
- 1 tbsp lime juice
- 2 tsp honey or coconut sugar
- 1 small garlic clove, minced
- 1 tsp grated ginger
- 4 tbsp water
- Sliced green onion
- Sesame seeds to top
Method
- Preheat your air fryer and set the temperature to 180 degrees for 12 minutes.
- In a bowl, mix the flour, soy milk, salt, pepper, and garlic powder until smooth.
- Dip each piece of cauliflower into the batter. Let any excess batter drip off, then coat the cauliflower bites in breadcrumbs, coat well, and place on the frying rack of the air fryer.
- Place in the air fryer and air-fry for 10-13 minutes (check so they don’t burn) remove and dip in the sauce, place back in the air fryer and air fry for another 3 minutes or so.
- For the sauce: place all the sauce ingredients together in a small pot until combined and creamy, store the rest of the sauce for extra dipping of other vegetables and chips.
- Top the cauliflower wings with sliced green onions and sesame seeds.
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